WOD /THURSDAY 9/17/20 | CrossFit 791 Cashmere

WOD /THURSDAY 9/17/20 | CrossFit 791 Cashmere

September 16, 2020

Thursday September 17


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

90 second squat hold

15 WBS

10 barbell Thrusters

Shoulder/Hip Prehab


5-20 (Strength)

8 minutes to build to a heavy single Thruster

Then..

10 minute E2MOM 

5 Thrusters @80% of today’s HS


(@Home- Accumulate 40 SA Thrusters (20 on each arm) Then… 8 minute EMOM 5 Burpees 10 Goblet Squats)


20-25 (Set-up)


25-35 (Conditioning)

For time:

600m Run

30 STO 115/75

600m Run


*10 minute Cap*


(@Home- Substitute 50 SA Push Jerks (25 on each arm) )


35-45 (Cleaning & Cooldown)